CrossFit Mile Zero – CrossFit
Workout Option 1
Workout 1 (AMRAP – Rounds and Reps)
Havarti – “Death by Burpees”
Freedom/Independence
Every 1:00 for as Long as Possible
1 Rep in the first minute
2 Reps in the second minute
3 Reps in the third minute
etc.
Score = last round successfully completed + reps into the next round.
Liberty: Death By Up Downs
Target Round: 14+
Minimum Round before scaling: 10
Workout Option 2
Warm-up
Warm-up (No Measure)
Bike
250m easy
250m moderate
250m easy
250m moderate/fast
250m easy
50m Sprint
Workout 2 (Distance)
Bike Erg Interval
3 Sets
1 Min at RPE7 (Highest RPM)
2 Min at RPE5 (Middle RPM)
1 Min at RPE3 (Lowest RPM)
*No rest between sets.
-Rest 1 Min-
40 Sec at RPE7 (or 85-95 RPM), 20 Sec at RPE1-2 (Any RPM)
30 Sec at RPE8 (or 95-105 RPM), 30 Sec at RPE1-2 (Any RPM)
20 Sec at RPE9 (or 105-115 RPM), 40 Sec at RPE1-2 (Any RPM)
15 Sec at RPE10 (Max RPM), 45 Sec at RPE1-2 (Any RPM)
20 Sec at RPE9 (or 105-115 RPM), 40 Sec at RPE1-2 (Any RPM)
30 Sec at RPE8 (or 95-105 RPM), 30 Sec at RPE1-2 (Any RPM)
40 Sec at RPE7 (or 85-95 RPM), 20 Sec at RPE1-2 (Any RPM)
-Rest 1 Min-
3 Sets
1 Min at RPE7 Low Damper (Same 80 RPM)
2 Min at RPE5, Lower Damper (Same 80 RPM)
1 Min at RPE3 (or 75 RPM), Lowest Damper (Same 80 RPM)
*No rest between sets.
Total: 31 Min
This workout can be completed on an Assault or Echo bike as needed.